Athletes DON'T need Carbs!
Вставка
- Опубліковано 30 чер 2024
- FASTER trial: pubmed.ncbi.nlm.nih.gov/26892...
Yes... I'm feeling Cheeky...
0:00 - Intro
0:22 - FASTER
1:14 - Peak fat oxidation
2:10 - Muscle glycogen
3:34 - Summary and "spicy sauce"
4:13 - Let's go back in time! - Наука та технологія
I love this channel. It’s the best!
Thanks you ... Nick be happy now
@@nicknorwitzPhD
You're the nice and wise jewish boy I need in my life
✡️🇲🇽❣️
@@BBWahoo "Challah!" I mean "Holler!"
@@nicknorwitzPhD Would need to define better what "need" and "athletes" means in your title. Better question would have been, which is the optimal diet for a specific type of athlete if goal is maximal performance in their sport. The needs for a sprinter and ultra marathon runner are not the same, but for many high intensity athletes, keto diet doesn't seem to bring the best results. Obviously any athlete can survive on a keto diet also though, if that is what is meant with "need". There is also the issue of long term effect on hormones, for example Paul Saladino seemed to quit the carnivore diet due to low testosterone which was repaired after consuming carbs again. With Paul it might have been the combination of high protein + low carbs, so some people on keto that consume lots of fats, but not excessive protein might not experience this issue and obviously the age of the person is also relevant, where a 20 year old male athlete isn't as likely to see issues with testosterone as a 50 year old. I don't think there are going to be many world champions in high intensity sports that are on keto, but there might be some in ultra marathons were the intensity is low.
Here is one study about race walkers on keto:
"Crisis of confidence averted: Impairment of exercise economy and performance in elite race walkers by ketogenic low carbohydrate, high fat (LCHF) diet is reproducible"
You just made me tear apart my computer speaker system, thinking the right speaker wasn't working...
(3/ copied from above, twice)... Hypothesis being confirm: Tbh, that's intentional... Was listening to Dusty Porter on UA-cam Creator's hub and he mentioned sometimes tiny intentional errors that don't alter content/value, e.g. a typo, a mispronunciation, or literally going stereo vs mono on audio, get get under people's skin in just the right way to augment engagement. So I'm engaging in a little social experiment. You're my lab rat and this comment is consistent with my hypothesis. I want to see how many likes it gets. Sorry for doing this to you... but I couldn't help it, LOL. It won't be a pattern... Here, 21:30: open.spotify.com/episode/0x59HvnheTjv6kLZR7BUmB?si=ON2tvTSgQA2k3AhzP-W9_w&nd=1&dlsi=187c7cd789a74b9d
Thanks I was wondering what was up.
@@sterlingkeful340 Sorry again... needed to be done, hehe
@@nicknorwitzPhDlove ❤ it! This emphasizes that you’re the kind of guy I would enjoy having a deep conversation with.
Audio is on one side. You got me 😂
I used to eat every 2.5 hours when I was a football player, and took lifting seriously.
In my late 20s I switched to tennis to try to find a life long sport kinder to my body. My first couple years were rough with me getting hangry and hitting a wall a couple hours after eating if I didn't bring enough dextrose with me.
After switching to a high fat diet, I became more level headed on the court (everyone gets frustrated and angry sometimes), but most importantly to me, I don't get distracted by hunger. My main limiting factore (athletically speaking, aside from skill) is how long I've been awake. I'm terrible if my matches go past 8pm. Otherwise, I'm playing better and feeling better than I did pounding dextrose at every changeover.
"most importantly to me, I don't get distracted by hunger" - love how you identify what matters most to you :)
What a cool example both of you are setting. It wasn’t too long ago that I bought into the idea that I needed to eat carbs every few hours. Easy myth to buy into when everyone around me was saying the same thing. And my body seemed to back the idea up. We need people like y’all projecting messages to the contrary into the world!
Watching you do those push ups made ME feel tired! I had to go have a lie down and eat a slab of cookies to recover 😉. Joking aside I'm no scientist or doctor but I'm loving learning about lipids, biochemistry, energy and metabolism from the Keto community and from your videos. I've only just started with pushups but I can see I've got some catching up to do. Great video Nick!
Compete with yourself. Find inspiration in your community. Know that we are all here wanting to PUMP YOU UP on your journey!
Eating some OREOS ?!
Push ups or half downs lmk
Ah-ha! You've been determined to shatter the status quo for a long time. Cool to see your determination back in high school and understand how a guy finishes a PhD and then takes on med school. You rock
While doing original research and running a UA-cam channel. Very impressive.
you roll! (thanks for the kind words!)
My ex wife started a low carb craze in her running group. The people in that group got leaner and stronger. They improved their times. They had less inflammation and pain.
LOVELY TO HEAR! 😁
Big difference between running vs sprinting.
@@destro1989 They were long distance runners. Marathons and half marathons.
@@Ronlawhouston so the title is clickbait. Because strength athletes and high glycolytic sports require carbs. Bro is a professional troll.
@@destro1989 Actually, that was tested with bicyclists. You still don't need carbs because of muscle glycogen.
Very impressive push-ups. 👏👏
Thanks. "PR Data" here: x.com/nicknorwitz/status/1780208342909980762
Legit Marine approved technique! Excellent job!
@@ortizma13 TYVM [salute]
The only time I didn't feel completely exhausted during a soccer game was after a 5 day fast with a 2 day keto refeed. We were playing the whole game a man short and I play defense. My sprint was significantly slower, even at the start of the match, but I didn't have that wasted feeling in my lungs and legs like I would otherwise.
I heard once that it takes a cheetah about a week to recover from a full chase, but I can't for the life of me find a source on that. I absolutely love sprinting, it's all I want to do when running or cycling so it's good to read that muscle glycogen seems to recover easily from extended aerobic exercise, but I'd want to see a study done on anaerobic effort recovery as well. The current belief seems to be that you need to cram carbs immediately after strong anaerobic efforts otherwise it will take a week or more for muscle glycogen stores to recover. If I were able to self test, I'd live keto but test eating carbs after sprinting sessions.
I want to do more keto stuff, but annoyingly I don't live alone anymore, and don't have as much control over my diet as I'd like. I'm fully saturated though! No more sunburns - possible future video?
Sick one handed push up flex at the end 🤣
I mean this video was an implicit flex... might as well full send.
I am 63 now, but when I was teen in high school I could do push ups indefinitely and also pull ups indefinitely as well and could even do 10 one handed pull ups using only one hand and one arm, chinning the bar each time from a dead hang. The whole gym class cheered me on as I did this. Looking back I think that was amazing, but I didn't think it was that big of a deal back then.
I’ve been following you since the beginning. Can’t wait to see what you accomplish next. So inspiring!
YAY ... Thank you for following the journey!
You're a beast! Thanks, I really enjoyed this video
glad to hear it :)
Bro! Muscle ups at the end! Gawd dang!
TYVM ;)
Always great info...Thanks Nick!
My pleasure!
both informative and entertaining. Actions speak louder than words even if only N=1. Thanks
"informative and entertaining" - mission accomplished!
Way to put in the work both mentally and physically!
💪
I had a very interesting and unexpected experience when I went low carb two years ago. I did it to lose a few pounds and as a regular runner I fully expected to suffer in my Saturday track session. This did indeed happen for a few weeks. However around six months later I experienced a sudden leap in fitness. From languishing in the middle of the pack I was suddenly near the front with people 30 years younger than me (I'm in my 50s). I lost some weight and that probably helped but it was such a striking improvement that everybody was asking me what my secret was.
"However around six months later I experienced a sudden leap in fitness. From languishing in the middle of the pack I was suddenly near the front with people 30 years younger than me (I'm in my 50s)." - AMAZING!
Serious props sir!! Love the content and this video induced me to subscribe and comment. You are a beast! Keep up the stellar work. I look forward to all your contributions to science.
Welcome aboard!
YES. "Be proud of that". Great push-up video.
TYVM :)
Well done your muscles match your brains! Walk the Walk!
And lift the lift... ;)
And walk the talk!
@@brdahl13 And run the yell
What are carbs? I've been fat-adapted for three years thanks to carnivore. I run 100 miles a week on ruminants, water & salt. Three Sundays ago, I sprinted across the marathon finish line with yet another Boston Marathon qualifying time.
DANG! Based on your photo, I'm guessing Boston Qual time is
@@nicknorwitzPhD Thx Dr Nick. I'm a 62 y.o. 3:30 marathoner. Cheers.
@@Wings_nut THAT'S BANANAS! (without bananas)
@@nicknorwitzPhD 🍌 👍
Big ups on your time. Very impressive on time and volume. Just ensure you get your heart scanned and checked because long distance running is known for causing enlarged heart and scarring which impacts arteries and vessels. Be well.
I’m a high performance cyclist. No way would I be able to do keto and improve or keep performance. Done it before. Never going back.
Same here, I'm a runner and last time I tried to push my times on keto without a carb load my testosterone crashed and it took me 3 weeks to get back.
I can't absorb carbs properly, just like norwitz... But things like honey, simple sugars play a role in performance, even Thomas deLauer talks about this now.
I need carbs to work out hard
Have you ever done keto diet over a longer period?
@@slavavassiliev3531
I did the keto diet for a fairly long period of time. I did it for half a year one time. What I notice is that no matter how long you do it for, someone from the keto community always pops up and say “but you didn’t give more time to become “fat adapted.” Which I find silly.
Not even carb cycling worked for me either. It was better but I still hit a wall in my performance. The longest plateau I ever had in performance and recovery was during that time period. But the energy and performance gains and recovery I get from eating high carb I am quite satisfied with to date. For so long I ignored the age old wisdom of endurance athletes who always mentioned having high glycemic carbs on hand during endurance workouts too. Started including electrolyte/coconut water with dextrose and fructose and what a difference it made during my endurance rides. I also notice my strength gains in the gym have improved since then.
@slavavassiliev3531 we all probably have heard the same thing. "Get fat adapted". And there might even be truth to it. I only did 2 weeks. I do about 20 sets a week on chest. Deadlifts, sprints, high intensity. I'm on like day 12. On the tricep pull down cable machine, just hating life. Doing 70% of what I should be doing weight wise. When I get a significant cramp down where my hamstring connects into the calf area. The next 2 days I had a prominent limp. My triceps have nothing to do with my legs, LOL. Ate some French fries, cramp gone. All functionality restored. There may be truth to getting fat adapted. I could try to tone down my workouts. Focus mainly on the diet and do softer workouts and over time try to get back some intensity. Or I may need carbs to workout hard. I feel best getting under 100 grams of carbs a day. Everyone is different.
Wow! I am so glad you posted some of your athletic abilities. I would have never guessed you were that accomplished of an athlete! Really amazing! I have always appreciated and respected the way you speak, more specifically, the way you convey knowledge in a logical open manner, inviting conversations with experts in the field of metabolic health. I am struggling with losing visceral fat, and very little seems to work, aside from fasting, which works temporarily. I really appreciate your posts and information, I feel you are a very intelligent person beyond what people see. I know two other people in fairly high positions, one in science and one in the political arena. The one in science conveys information very similar to you. No detail is left out! LOL. You surprised me greatly with your athletic ability! Ha ha ha, a power up in the background! Ha ha ha, awesome job! You are an amazing person and scientist! Thank you!
Appreciate you. TYVM! GL on your own metabolic health journey!
yes you are very different but in a good way .Please keep it up
Thanks a lot
I think this is right.
I am no athlete but I eat relatively low carb. Am 56 and cycle circa 30-45 miles nearly every morning before eating or consuming any calorific drink. My average speed is good for my age and I only feel exhausted when I occasionally push the distance beyond the upper range. Will typically have last eaten 12 hours earlier the previous evening. Contrary to the “advice” from the cycling industry I find no need to consume any energy bars or energy drinks while I ride. Ever. It seems that the body is fat burning.
My reflection is that a lot of companies want to push the “eat carbs” message so they can sell artificial sports “foods”. Before I went low carb I weighed 103kg with a BMI trending to 30. Am now 73kg and have been in that range for 4 years now.
Your videos are very informative. Thank you.
fascinating new research! 👏👏
More to come!
Awww, how cute you were! Awesome pushups!
I was, wasn't I?!
Dude! So practical for regular exercisers: fat adapted for 20 mo gets duration performance effects not usually measured (or understood)!
Dude!
Love this!
Thanks ;)
Dude you are a beast 💪🏾💪🏾
Cheers mate!
You don't find this in the published version, but on the talk Prof. Volek made about it, he shows the LDL distro, showing that the LC cohort has a drastically lower level of small particle LDL. That's the best part imho actually.
Looking good Nick 😂👊😎
When i did Keto for 6 months, i lost alot of strength gains, but gained massive improvements in mental clarity and energy levels, which helped with my long runs, as well as skin health. This is the conundrum that bought carbs back for me, im now back to an omnivore diet, im 115kgs, 6ft3in, bench 100kg, squat 250kg, run 10km in 1hr 30mins, all metrics im working to improve and enjoy doing. I would love to be able to cycle keto as a health protocol for a month every three months, but would really like to see more studies on this type of protocol.
There aren’t a lot of data on protocols like that… but happy to hear you’re reflecting on your journey and adjusting to your goals, needs and preferences. That’s awesome!
I'll tell you right now, as a former part time athlete for over 25 years in the sport of bicycle racing, I will watch any video related to low carb no carbs effect on athletic performance, and I found this video particularly interesting in regards to what you said about muscle glycogen. Dr Anthony Chaffee recently posted a video along these lines, and I mentioned the "explosive" effort nature of bicycle racing, in which you are required to put in many sprint-like efforts during the course of a race, compared to longer steady state efforts such as marathon running, and he replied that he felt fine in his intense efforts of his chosen sport of rugby. I ended my racing career way back in 2008, way before I ever even heard of a low carb or even carnivore way of eating, and it would have been interesting to have known and tried it out back then to see how it might have affected my own athletic performance. Plus I always had trouble trying to get as lean as I should have been, as every extra pound of body fat makes a huge difference in a sport like bicycle racing, but carbs were always pushed as the fuel of choice, and I made sure to eat PLENTY of them, and then some, so eating the low carb way might have helped me with that. Thank for this video, oh forever the king of pushups, Nick!
You’re a push up machine!! Very cool!! 💪🏻
Cheers!
After 8 months of exceptionally strict carnivore with virtually no cheating, I could not stop losing weight and my performance in the gym degraded by a factor of more than five times. After adding a small amount of carbs back into the mix my weight stabilized and my performance in the gym returned.
what exactly was your daily food intake? What were you eating, and how much?
This is a very common experience
I went from 215 pounds with a bench max of 315 before carnivore to 165 pounds with a bench max of 245. For me it's a question of whether to be big and strong or puny looking and strong for my size. Right now I am opting for weight gain which means I have left carnivore for now. I want to hit a new PR on bench press. I can't accomplish that as a carnivore because I simply can't put on enough weight to do it. There is no way I can hit 315 again weighing under 180 pounds. I can't gain weight of any kind on carnivore no matter how much I eat and I can barely gain weight eating carbs to be honest. It's a very slow process.
@@GoneCarnivore if you increased the amount of fat you eat you would obviously put on weight. Just eat more calories
@@KK-lg8uz a huge amount of eggs, red meat, and seafood.
That’s an impressive amount of push-ups . Well done sir. 👍
Ty sir!
Great video…putting to bed the notion we can’t restore glycogen on low/no carb.
Avoiding flaring IBD is a great reason to stay chronically keto :) Thanks for the video!
I think so too ;)
Great video Nick.
Personally as a low carber who rides bicycles, I low carb and cycle for health, cycle for pleasure and to glycogen burn. Helps with insulin sensitivity as well. Having recently done a cycling test measuring my fat and carb oxidation, my fat oxidation was on average 1.2 grams per minute when in aerobic zone which for me was up to 155 bpm heart rate but absolutely started to flip heavily into glycogen melting above that heart rate, and closer to my VO2 max, at a high rate. As heavy rider I often will easily hit anaerobic efforts and therefore high glycogen needs riding hills and riding fast (for me 😂). I 100% have a performance impact if I don't glycogen replenish before and during a ride. In addition dehydration due to low muscle glycogen stores is a real problem but can be dealt with by hydrating properly especially for low carb peeps. Protein/fat for the post excerise recovery window.
Wow impressive!👏👏👏
tyvm :)
First, I want to say I love your videos - I will be a long-time follower, always looking for new ones :).
Speaking as an ignorant laymen trying to translate the information I just heard correctly. Regarding carb replenishment in a keto lifestyle, does it seem fair to say that gluconeogenesis is the body's preferred method of regulating it's blood glucose, vs the way a carb centric diet controls blood sugar?
I had seen several conversations on different forums from people having 100-105mg/dl fasting blood sugar on a ketogenic diet, and seeing others suggest too much protein can cause this (which I assume is the gluconeogenesis process you referred to). Can too much protein actually be similarly detrimental to blood sugar as too many fast-acting carbs?
too much protein will not allow you to properly keto adapt and your body will be more dependant on gluconeogenesis for energy instead of ketones or fat, which will be evidenced in your fasting blood sugar
@@user-od7fv9up6tI think the confusing part is gluconeogensis is supposedly on-demand as needed?
Really appreciate your information and content, Nick! Any chance you would be willing to do a post or video on how you personally handle/manage your electrolytes and fluid, or what you recommend to other lean athletes using a ketogenic or carnivore approach? I have some clients that just really struggle to hold onto fluid and electrolytes even if consuming a lot of supplemental electrolytes - especially if quite lean and athletic. Thanks!
Honestly I don’t do brand electrolytes but KetoChow has a good new line that people seem to enjoy and I prefer the ratio of Na K Mg in the KetoChow electrolytes to LMNT
@@nicknorwitzPhD Thanks! I prefer higher K as well. How many do you have a day? Do you know roughly how much added NA K and Mg you use per day (not counting food)?
Very impressive 👏
tyvm :)
I'm all on board w/this channel. That said, you need to go down lower on your pushups. And why are you stopping/holding after pushing up? Not a legit 100. Better form w/the ones you did in 2010 - those were indeed legit.
Hi Nick,
I recently discovered your channel and am trying to educate myself now. Would it be possible for you to make a video about how to implement some Carbs on a low carb/ketogenic diet for the possible performance benefits you mentioned?
I feel so much better when I'm doing keto. Lifting and running always seem to improve. However, my energy for sports like BJJ or MMA drops dramatically.
Maybe toggle with caffeine, pre and post-workout carbs to see if it makes you feel better. Some people find they recover better after high-intensity workout with low-dose carbs (e.g. 20-50 grams) in a keto context. I've toyed with things like a little honeycomb, small sweet potato, banana, blueberry. When I'm most active, post-workout they do give me a little extra juice the next day
@@nicknorwitzPhD I'll have to give that a try. I have played with targeted keto but I was never able to find a good timing of how long before a training session to have carbs. If I do it too closely I feel hypoglycemic. Post workout might be easier. I am curious to try exogenous ketones to see if they give a quick boost.
@@joshs.6155 You can try... the ketone IQ butanediol isn't very potent... the esters are very pricey... MCTs may not boost you as much as you think
Well done young Padawan.💪
"Come to the Dark Side... you must learn the power of the steak and eggs!"
Really enjoying your channel Nick. Learning heaps. I’m 53 and carnivore (6 months) and almost a LMHR apart from slightly elevated TAG. This past month I have lowered protein and increased fat to 80/20 so hoping this might help the TAG. When I run my endurance is great but still feel weak going uphill compared to pre-carnivore. Is it worth adding a small amount of carbs back into my diet? If so how many grams would be a good starting point? I’d be grateful for your thoughts.
This is very kind of you. For the TG, I don't know your actual levels and whether "slightly elevated" means ~90 or >150, but I'd say make sure you're 12-14 hours water only fasted (no coffee) and not getting labs right after a workout. in LMHR TG can be quite variable as a function of the dynamic nature of lipid fuel trafficking. It would also be good to know whether your TG increased with the dietary transition or decreased or are stable, also in the context of your overall lipid profile. I'm not asking for you to share, but reflect on this. As for your performance, I think it's worth experimenting with carbs. Why not, right? Provided you aren't Carnivore / KD for therapeutic reasons. One option would be to try 25 grams post-workout, possibly in the form of a little honeycomb or some fruit or even Kefir (a large glass of goat milk kefir with a dash of cinnamon, vanilla, and sea salt can really go down well - at least it has for me). Also, idk what your total energy intake it, but if you're >50 and highly active an 80/20 fat/pro split may lead you to being lower on protein than optimal. I like to shoot for 1g/lb total body weight myself. Also keep in mind 6 months may not be enough for a full adaptation. Faster trial mean was 20.4 months, although that seems like a really long time for me and we don't have great intermediate points.
@@nicknorwitzPhD Thanks again Nick. I will keep all of that in mind. The TG is around 110. I’ve never had a low TG. It fluctuates between 85-115. I get bloods done every three months to monitor my thyroid hormone levels. Have done for many years now). I’d be super interested in an episode on urea levels on keto/carnivore diet if you’ve seen any studies. All the best!
could just be me but I only have audio on the left channel on this video
Yup. Me too.
Tbh, that's intentional... Was listening to Dusty Porter on UA-cam Creator's hub and he mentioned sometimes tiny intentional errors that don't alter content/value, e.g. a typo, a mispronunciation, or literally going stereo vs mono on audio, get get under people's skin in just the right way to augment engagement. So I'm engaging in a little social experiment. You're my lab rat and this comment is consistent with my hypothesis. I want to see how many likes it gets. Sorry for doing this to you... but I couldn't help it, LOL. It won't be a pattern... Here, 21:30: open.spotify.com/episode/0x59HvnheTjv6kLZR7BUmB?si=ON2tvTSgQA2k3AhzP-W9_w&nd=1&dlsi=187c7cd789a74b9d
Me too
@@nicknorwitzPhDnope, didn't like it...spent too much time trying to fix my headphones and lost a lot of time and content...ended up rewinding and just dealing with it, but just saying...your content is enough. I personally don't need gimics to pay attention to good content. Love your work and appreciate the content.
@@suzannehodgkins7197 not a gimmick that I'll rely upon... literally data collection for my personal interest. Would never lean on this
I will respect you more and more after this video.
Nice ;)
Great video as always Nick!
What are your thoughts on adaptive glucose sparing for longer term low carb individuals? Do liver glycogen stores become depleted relative to those on higher carb? Do we know what is driving the increase in fasting BGL and why? Is it because less stored glycogen is available so a higher circulating/ Fasting level should be available? Im a LMHR. On a low fat or mixed diet my fasting BGL ~4.5 on keto its ~5.6. Would love to know your thoughts!
"adaptive glucose sparing" - yes... was getting at this in this video. If you're burning more fat and higher % of energy needs as fat the carb tank is depleted slower... as for liver, yes that's more depleted than muscle in long-term low-carb athletes.
Hi Nicholas,
Since the release of "The Art of Low Carbohydrate Performance" (Phinney and Volek, 2012), I've been finding it increasingly easy to find results and reports for running, cycling, and endurance sports in general for people on a ketogenic diet.
However, I've been having some difficulty finding resources - studies and templates - for strength training or hypertrophy training for people on a diet with up to 50 grams of carbohydrates.
Could you recommend some sources?
Thank you and congratulations on your work in disseminating this information!
Look into "keto gains" also Robert Sykes aka keto savage.
Thank you, Dr. Norwitz, for bringing this study to light. It would seem that much of the reason so many are under the false impression that low carb diets impair athletic performance has to do with poor study design. This erroneous idea appears to be the result of past studies, where the conductors of the study were assessing participants who did not undergo the length of time necessary to fat adapt. Hence, they were not assessing the low carb diet's true potential.
Study would need to be of sufficient duration to permit adaption and it would depend on what performance variable one is tracking
Dr. Norwitz, thank you for sharing your knowledge on this channel - it's very much appreciated. I feel compelled to ask why you choose the thumbnails that you do for the videos you make? From a distance, it's hard to differentiate your videos (in terms of how they present in a list of search results, etc.) from some ignorant fitness influencer. Is this a marketing decision? It's a curiosity to me because the informational content belies how the videos appear in thumbnail form. Either way, keep up the good fight.
It’s a growing process. There are a lot of opinions but there are data I can look at to determine what “works.” I will side with what works while still being honest to the content. I’m calling it “provocatively reasonable” … working on finding what I’m most comfortable with… but being idealistic and stay too “professional” will stall/reverse my ability to share/educate… and if you think the content itself is valuable … then you’ll agree that would be a negative outcome
@@nicknorwitzPhD Thank you kindly for your response Dr. Norwitz - I appreciate that you've taken the time to share your rationale. If the data reveal a more effective means to an end, i.e. to educate, then I don't wish to question your methods any further. I trust that your motives are sincere, and consider your message to be highly valuable. So yes, I do agree that it would be a negative outcome if changing how you market your videos came at the cost of reduced exposure. Thanks again.
Well, I'm on low carb to, used to be on very strict keto for 3 years.
Just like you I had a very bad time with IBD and keto was the way to fix it. (Had to find that my self, thanks for nothing medics)
Anyway, the thing is that I also started to get back to my sport life, so,,, in the beginning I had no problem with moderate exercise but as I started to push up the kilometers (I mostly run) my testosterone started to drop, so I had to check my macros and I realized that I could get away with almost 120grams of carbs and still on my regime, of course I still have to avoid bread and stuff like that most of the time because I have carbs malabsorption, but i enjoy to have most fruits back on the menu and even honey, on my hard days.
My point here is that, we may not need to be high on carbs to perform on sports, but it's also not bad to have the option to get some more food in there because to be honest, some times keto menu gets boring,
Also, despite being on less than 10g of Carbs for two years and even fasting never made me show more than .5mmol of ketones in blood, at least not after the first 4 months.
Never knew why, and I like to think that my body found a way to get everything it needs from fats skipping the ketones, so I guess at least for me getting in im or out of ketosis is not a thing any more.
ive been trying to incorporate more low glycemic carbs after my work outs, so that i can use that for any necessary glucose functions that my liver would be generally producing via gluco neo genesis from protein.The idea is whatever minimum glucose my body requires its robbing from my protein that i eat in order to convert it in the liver, and ultimately sabotaging muscle gains. Since my diet is predominately fat and moderate protein, I feel like I am always minimizing my potential for muscle gain at best and possibly reducing my potential for muscle loss at worst.
Very informative. I knew from Steven Phinney’s work that keto adapted athletes burned more fat, but didn’t realize that it could be this much.
Impressive, right?!
Very. I’d heard Tim Noakes discuss this as well, but I guess I couldn’t wrap my mind around how impressive it was. Wish I’d known this in my triathlon days. That would have simplified nutrition in half Ironman and full Ironman.
it is known 100 years ago. And most important compare how much fat cunsume keto. it maybe even 200gr of fat per day. While carb users are ok with 50-80gr.
Being keto athlete of any kind and think you can gain anything is most stupid idea you can think.
While i am suprised by this research. Because all athletes including myself that tried both diets knows that high carbs wins everytime.You cannot grow on keto or improve your results on keto after carbs.
After keto diet,when used carbs in one day my mucles pumped up like crazy,i felt way stronger immedietely because of water and glycogene.
And most stupid is to think,that prolonged several years of such restructed diet as keto could be beneficial. Well unless you obeese
One good think about keto is you are not hungry,easy to be on diet,calorie deficit guaranteed and mental clarity.
@@donatasvigilita9908 Perhaps you should read Dr. Noakes experience as a high carb proponent, who has now completely changed his stance. Many of the ultramarathoners are finding great results being keto adapted. Dr. Noakes relates that Paula Newby Fraser was a low carb follower. Also, Steve Phinney has a lot to say on the subject.
Wow Nick, 200+?! Very impressive
PR = 427...
@@nicknorwitzPhD even more impressive 👏🏻
@@ryanunknown4181 thanks :)
This channel is awesome, because of it's creator. Just curious are Oxalates bad for humans?
Thanks. Very kind of you! Re oxalates, I think there are people with sensitive but I don't think, for most people, they're a huge concern. I for one don't avoid, say, Dark Chocolate because of oxalates.
Thank you. Yes, this video IS fun and different
Glad you enjoyed it!
When it comes to diets we all have different requirements. I consume moderate carbs, have been training around 27 years and still have the energy and vitality of my youth.
I test blood sugar once a month and its fine.
Of course for others different strategies will work better for them.
Would be interesting to see results from long term studies into the same concept but over years/decades
nick got that "CHAD CHIN" Lol
😂😂😂
depends on the sport really. for cycling fat burning is not enough, but it is still an advantage.
As someone who is not athletic but long term low carb, it always amazed me how I could outwork everyone else despite only eating three meals a day. I now know why!
Gluconeogenesis and beta oxidation are great things!
@@nicknorwitzPhD I wonder is starting the carnivore diet in 1983 is why I went from the shortest in Junior high to the second tallest graduating high school?
@@chargermopar Correlation is not causation, but I ate little red meat during childhood and I'm 5'8"... ate a lot of cereal though...
In a past video you mentioned, that you feel and perform better wit h~30 g of carbs post workout. Is this still the stand?
Also it is probably worth mentioning, that the faster athletes had a good amount of carbohydrate (wasn't it like 9 or 11 % of kcal?). Which is fine, as they are able to stay in ketosis with that due to their exercise volume. But while we have some evidence for 50 g/day leading to similar results (this interval training study with trained runners; I think you also made a video about that), I wonder how it looks in the really low area (especially with high volume and frequent training).
But how to keep cortisol down and insulin up to limit muscle protein breakdown? My body seems to love MPB for some reason.
Ok, you're a boss at push-ups.
Thanks Marty
Great video with two time travels :-).
The newer research from Volek und Noakes hits even harder: at high intensities there is still a significant fat oxidation. Would love your take on it. The paper is called "Low carbohydrate high fat ketogenic diets on the exercise crossover point and glucose homeostasis". A quote from it: "Peak fat oxidation rates measured at 86.4 ± 6.2%VO2max were 1.58 ± 0.33 g/min with 30% of subjects achieving >1.85 g/min".
Does 1.85g/min translate to 999 kcal/h? At roughly 85% VO2max?
My left ear loved the video
👂 coincidentally there is only a left ear emoji
Very interesting findings, Nicholas. However, all runners and paces are not equal. It seems to make sense for elite runners training and racing for 10,000m and above, which is usually the lactate threshold pace during the race. For 15k to marathon, the higher fat burning in the mitochondria should be an advantage. However, for the 5,000m and below, the mitochondria are burning mostly carbs, as well as the cytosol in the cell when glycolysis is used (100% carbs). Both the racing and training for shorter races burn through so much carb that these athletes need carbs + insulin to replace the muscle glycogen via the (insulin dependent) GLUT4 transporter.
push up champ. what a beast
Cheers mate!
I cycle in high carb days only just before or just after very hard prolonged endurance. Purely for the mind. Keeping happy and not overly restricive is a must in the long haul.
No, that can be a legit technique. I didn't say carbs can't be used as a tool!
Don't know if you've looked into this, but what you are discussing is basically the "bodybuilder's diet" from the '60's. Many bodybuilders trained this way back then, and many champions used low carb diets to eliminate fat and get "ripped." Clarence Bass claimed the diet didn't work for him, as did some others. However, this was Arnold Schwarzenegger's diet for many years (he's now nearly vegetarian, at 77(?), or so he says.) I used the Atkins diet to lose weight in my 30's (1975-76), and several times since. However, I never could stay on it. I suspect the reason was lack of family support + not enough fat. It seems easy, now, but then I'm eating bacon, eggs, fatty meats, cheeses. I restricted fat before, but the higher fat seems to make remaining on the diet easier. At present, I'm eating only "unintentional carbs,'c meaning the few carbs in things like cottage cheese, A-1 steak sauce, hot sauce, & the like. I may move to low carb after the Xtra weight is gone. Thank you for being in this space. Your material is extremely helpful.
that may explain the phenomenon of young body builders dying from heart attacks
@@descai10 VERY unlikely. Body builders and weightlifters from the '50's through the '70's were generally quite healthy. Some had physical problems, but not many. I think the main cause of young bodybuilders dying is the current heavy use of anabolic steroids and heavy other drugs. There is abundant evidence for health benefits for the type of diet that consists of natural and unprocessed foods. These benefits have been systematically observed for decades by both laypeople and all types of professionals. The carnivore /keto diet is a subset of that.
@@stevencbradley it has not yet been proven that the high cholesterol caused by ketogenic diets does not lead to heart disease
Hey Nick, do you know of any resource that maps out the relative kinetics of exercise energy production/regeneration - fastest being PC > C + Pi and slowest being FA transport across the mitochondrion membrane? Reason for asking is that I coach throwers (pure PC energy system) and I can't imagine them being able to train efficiently and also be keto. At best I imagine carb cycling would be required for repeated intense sessions in a reasonable time frame whilst avoiding amino acid gluconeogenesis but I'd like to be pleasantly surprised.
I'd really love to see you debate Mike Fave and Jay Feldman who are proponents of high carb being more healthy than low carb.
He won't because he just confirms his bias with this channel.
@@JesusChrist2000BC I'm sure he's open for debate.
@@JesusChrist2000BC what bias? he tested different diet aproaches, even high carb, he uses concrete science and experimentation and he clearly shows an extreme physical performance with this video alone, Maybe you have a bias yourself.
Thanks a lot 🙏
you're welcome!
thoughts on high Sex hormone-binding globulin on extremely low carb diets? or high protein diets with low Testosterone levels? Ive been keto for 8 years, i go to the gym 4/5 times a week and i look identically to you and I often wonder if we are just pushing a boulder up a hill
You just a freak! Good job!
Ha. Thanks, I think...
hey nick, Im a frisbee player who has experimented with keto, but found that even after one month on keto i still felt sluggish and tired during the series of 90% sprints required by my sport.
I dont know of any studies related to maximal effort athletes on keto, I wonder if you have some more insight on that.
Adaptation for endurance training takes a minimum of 4 weeks, often 6ish. For higher intensity exercise it can take many months.
@@nicknorwitzPhD thanks, guess I need to reassess my experimental methods ;)
@@timothydavis2568 Well, I'd say it's more qualifying claims and giving interventions a "fair trial." However, I mean that in the context of your life/benefits to you. In the end, all that matters is do you feel that what you're doing is ideal for you and - if not - how can it be optimized.
I’ve been low carb for over 6 years and I can ride mtn bike for 3 hours without carbs at 58 years young only electrolytes and collagen and still not eat for several hours after but I will take a nap or just sit and relax for an hour afterwards. If I reintroduce carbs while exercising it doesn’t seem to help but if I do a carboload a day before it’ll make a difference.
Thanks. Glycogen stores can be increased by gluconeogenesis using glycerol or amino acids. Wa the glycerol alone sufficient for these athletes? Instinct tells me it might not be enough?
Glycerol, alanine, lactate. The body isn't going to rely on just one. The degree to which GNG substrates are biased more towards glycerol in keto-adapted athletes... not sure it's known
230 pushups, R.E.S.P.E.C.T.! oh, and excellent science info too!
240... at that was at age 13 or 14... 427 at age 17 ;)... but TYVM nonetheless :)
@@nicknorwitzPhD Geez! Your a machine!💪✌I've completed 100 as a part of a challenge when I was 58. Never got around trying it again. I'm 63 now. Luv your vids!
@@m-618 You're killing it!!! GO YOU!
I would like to ask Kipchoge this question
My left ear enjoyed this video
You must have listened the Dusty Porter podcast I linked in the other replies ;)... p
Curious how much do you weigh and how does that push up ability translate to benchrpess?
Bench 185% body weight as a 1 rep max
More interesting than your research, which is very intriguing, is what made you. I’d like to hear/read your biography. In particular I’d like to hear about your childhood. I have a 6 year old son and 3 year old daughter that I’d like to empower to have your level of curiosity and analytical ability. Please share your origin story.
Many carnivores become very proficient at "the sprints" in the first few weeks....
💩?
Once saw a cheetah sprint from a standstill... CRAZY!
Super impressive. Definitely can't judge a book by its cover.
Why... cuz I'm a tiny book, LOL!
Impressive
Crazy coincidence, I literally looked at this study yesterday! Definitely changed my view on the effect of low carb diets on performance, a lot better than i used to believe.
I'm still unsure of how well a fat adapted athlete can perform in terms of strength or higher intensity exercises, however logically if the body is filling glycogen stores equally well then maybe there is no disadvantage?
If you know any studies on this let me know, but it seems like there isn't very much research on properly fat adapted athletes yet
I've not yet seen a single study that definitively proved there was any improvement in muscular or VO2 max performance. Only broscience subjective tests of being slightly weaker after changing to keto
There is a suggestion that maybe low carb does work in very oxygen strapped environments like high altitude running, but again, nothing conclusive. Improved recovery times was noted though.
@@Mallchad Yeah I've never seen anything to suggest keto outperforms high carb, but there are a few which find no difference between the two groups.
Keto has a very evident worse performance in the shorter term, but the study in this video covers athletes who have been fat adapted for an average of 20 months if I remember correctly. I'd love to see more studies on people who have been fat adapted for longer periods like this
See some caveats here: x.com/nicknorwitz/status/1780208342909980762. Clearly, if you're looking primarily for gainz/bulk, carbs can be useful. I will eat my hat when someone dead lifts 1100 lbs fully keto.
@@nicknorwitzPhD Thanks for the info! Your stats are absolutely insane haha.
Do we know the biochemistry behind this? I thought filled glycogen stores were the main benefit for carbed up athletes, so if they're the same for a fat adapted keto person im confused where the performance benefits come from
@@dangallagher6176 carb stores can be generated from GNG, including using glycerol as a substrate upon release and catabolism of Trigs. Carbs can have various use cases, including stimulating growth and if your exercise load is exceeding your ability to refill glycogen with GNG alone, then carbs can augment. But not too many studies on highly keto adapted athletes because it's just a small population
Can you please explain what your shirt means?
I see a lot "studies" that claim that carbs are needed for peak performance. However, in most of these studies, the low-carb athletes are not fully fat-adapted. That is the key to getting the most out of the low-carb diet. Once fat-adapted, endurance increasing significantly over carb-fueled.
It's funny how everyone goes to the "top athlete" argument. To them I ask, are you Usain Bolt? Or are you a recreational athlete looking to balance overall health and remain active and healthy with decent performance but not looking to break world records?
@@nicknorwitzPhD YES! You don't need to be a top athlete to have a fat-adapted body. It helps you in every activity and simple life moments. Come on, eating once a day and having energy for 8-12 hours is better than depleting your 'sugar' levels in 2 hours
full carnivore for the win, great video!
Awwwww! What a cutie-patootie you were Nick! I was cueing up a joke about how I saw that loop cut in the pushup video but then I look up again and there's little Nick banging out a billion pushups like it was nothing! Nice form on the one arm too btw! So how does this translate to bodybuilding and powerlifting? Does a bodybuilder need carbs to enhance glycogen stores for optimal hypertrophy or can you get to the same place using gluconeogenesis? I'm not a scientist so if that sounded like a bunch of nonsense, it probably was and you can ignore.
For strong man, to hit peak performance I absolutely think carbs will help/be necessary to win competitions. Hard to get >400lbs keto, lol. But for body building depends on the era, but lots of golden era used low carb cycles … also body building is lots and lots of steroids 😂. Roids > Pasta
Tim Noakes demonstrated 2 grams/min fat oxidation. What was the highest in that group?
Incredibly impressive push-up game both now and as as teenager. Easily top .01%
Thanks very much :)
Please tell me the push ups is for Peter Atia and Layne Norton (they said anyone talking about fitness should be able to do 100 push ups or something like that )
Not intentionally. Also a person who invited Layne to debate me also invited him to a push-up contest against my at MHS... he declined both, although I think the former was for reasons of intellectual preparedness and the latter more for scheduling. I'm given Layne the benefit of the doubt. FWIW, of course he could beat me in brute strength and I'm not DL >600 lbs... but in terms of strength/weight/body weight I think I would take him across the board with relative ease. All that said, I'm more interested in exercising my right as a scientist to correct him on his errors on topics like LMHR and the LEM
I find carb cycling to be fun- train weeks to months carb depleted then spend a week eating bowls of rice when you want to look insane- when your super insulin sensitive your muscles will soak all that glycogen up and you'll get super vascular and full looking - almost overnight. Last week I was all depleted and looking flat while training hard but after a bowl of rice and a Japanese sweet potato this morning the bicep vein is all popped out and forearms vascular- weight spikes up 5-6lbs on days i have carbs but then a day or two later all that water is gone if I eat low carb again.
I am a long distance cyclist (randonneur) who has been low carb for about 2 years, and while going keto has greatly improved my ability to maintain my energy levels on long rides ( 10 to 40 hours), I fin that carbs are essential to consume in relatively low quantities during those rides, otherwise I start experiencing significant muscle soreness and damage during the ride, and recovery is much slower. When I eat a little carbs (about 150 cal per hour, compared to an energy expenditure of about 500 cal per hour), I avoid this problem to a significant extent. In no way is the small amount if carbs really fueling the main effort, but my body must be doing something with those carbs to reduce muscle damage. I found a study related to this once, but can't find it now. Anyone read up on this?
Comment to help with the algorithm. Also 830 cal per hour just from fat is a freaking lot. I'm only 3 months in carnivore and I'm already impressed how many more hours I can social dance without needing any breaks or food breaks. I can't wait to see how even better I will feel in another 3-6 months.
Amazing! Go You! I can't dance to save my life! I'm jealous